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Metcon
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Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
BURN - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
Online Tracking for Sundays WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
BURN
READY
1.) 1 Round (0:00-10:00)
- 2:00 Bike, Ski, or Row
- 30’ Quad w/Reach
- 30’ Knee Hug to Inverted Toe Touch
- 30’ Bear Crawl (Slow)
- 30’ Super Lunge (World’s Greatest Stretch)
E.S.D.
Metcon (AMRAP - Reps)
2.) BURN
For Calories: (10:00-40:00)
- 4:00 Calorie Bike
- 4:00 Calorie Row
- 4:00 Calorie Ski
- 3:00 Calorie Bike
- 3:00 Calorie Row
- 3:00 Calorie Ski
- 2:00 Calorie Bike
- 2:00 Calorie Row
- 2:00 Calorie Ski
- 1:00 Calorie Bike
- 1:00 Calorie Row
- 1:00 Calorie Ski
* Goal: 400/320+ Total Calories
* See workout notes below.
* Allow 3:00 for athletes to prepare and transition to Adaptation.
ADAPTATION
3.) (43:00-46:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Happy Baby
WORKOUT NOTES
E.S.D. Notes:
Rotate stations accumulating as many calories as possible for a total. Start off at a moderate pace on each machine and think about increasing your pace as the time frames go down so pay attention to the numbers/paces on the screen when you are on each machine.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, May 01, 2022
Male Clients
Female Clients
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